05/03/2019

3
May

05/03/2019

Rubicon Functional Fitness – Functional Fitness

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Mobility

2 minutes Saddle Pose

2 minutes per side Hamstring Stretch (Foot elevated on a bench)

Warm-up

Warm-up #4 (No Measure)

2 Steady Rounds:

200m Jog

20 Air Squats

2 Steady Rounds:

5/side Spidermans

5 Inchworms

5 Boot Straps

Strength

Deadlift (5-5-5-5-5-5)

Athletes will build up to a heavy set of 5 reps over 6 sets. Athletes have 12 minutes to complete the strength section.

WOD

DISMANTLED (Time)

500m Row, Buy-in:

then, 21 – 15 – 9 reps of:

– Pull-ups

– HSPU’s

400m Run, Buy-out
18 minute time cap. Athletes will start in heats of 4 athletes on the rowers and then everyone will finish with a 400 meter run. Scaling options for pull-ups are Banded, Jumping and Ring Rows. Scaling options for HSPU’s are Pike Presses, Wall Walks and multiple Abmat variations

Mobility

Foam and Rumble Roll!!!